Introduction.
I coach 3 mornings a week at a 25 meter pool with an average of 25 swimmers in 5 lanes. I coach 2 evenings a week at a 25 yard pool with an average of 12-14 swimmers in 5 lanes. Both workouts are for one hour. They are mixed groups with competitive swimmers, triathletes, and people who just want a good workout. Ages range from 20 to 87, with an occassional teen-ager dropping in. My emphasis is on techinique and pace. I swim 3 days a week with a coach at a Y pool. I use some sets that I learn from my coach, Laura Peter. I also write a workout for myself for Saturday mornings. The workouts that I coach are 2500-2800 meters for the fastest lane, scaled down for other lanes. In the yard pool, they are 2700-3000 yards for the fastest lanes. For my personal workouts, I aim for 2500 yards and try to boost it to 2700 in the fall.
Monday, May 18
Warm-Up (1000)
200-300 Swim. 75 free/25 choice
200 50 catch-up /50 almost catch-up free; 50 drill /50 swim choice
100 Swim. 50 free/50 back. On both, think about rolling your hips.
~Fins on~
300 Kick. Rest 10-15 after each part. Do not try to stay together, but be sure to stop and rest.
75 Kick free with board; 50 kick backstroke, arms extended.
50 kick fly or free with board.;75 kick backstroke;
Kick 2 x 25 choice, fast. Bring board back.
100 Swim choice with fins
~Fins off~
Main (1500)
200 total. Swim 150 free, moderate followed by 50 Swim non-free, moderate. Continuous.
400 total. 200 free pull. Wait until lane finishes. 2 x 100 Pull. Wait until lane finishes #1.
950 (19 x 50)
5 x 50 free, steady pace, on :50, 1::00, 1:05, 1:15, 1:45
1 x 50 back, no interval.
4 x 50 pull free, steady pace, same interval.
1 x 50 back
3 x 50 swim free, descend. Add 5 to interval above.
1 x 50 back
2 x 50 pull free, fast. Use original interval.
1 x 50 back
1 x 50 swim choice
Cool-Down (200-300)
Easy swim.
Monday, May 18
Warm-Up (1000)
200-300 Swim. 75 free/25 choice
200 50 catch-up /50 almost catch-up free; 50 drill /50 swim choice
100 Swim. 50 free/50 back. On both, think about rolling your hips.
~Fins on~
300 Kick. Rest 10-15 after each part. Do not try to stay together, but be sure to stop and rest.
75 Kick free with board; 50 kick backstroke, arms extended.
50 kick fly or free with board.;75 kick backstroke;
Kick 2 x 25 choice, fast. Bring board back.
100 Swim choice with fins
~Fins off~
Main (1500)
200 total. Swim 150 free, moderate followed by 50 Swim non-free, moderate. Continuous.
400 total. 200 free pull. Wait until lane finishes. 2 x 100 Pull. Wait until lane finishes #1.
950 (19 x 50)
5 x 50 free, steady pace, on :50, 1::00, 1:05, 1:15, 1:45
1 x 50 back, no interval.
4 x 50 pull free, steady pace, same interval.
1 x 50 back
3 x 50 swim free, descend. Add 5 to interval above.
1 x 50 back
2 x 50 pull free, fast. Use original interval.
1 x 50 back
1 x 50 swim choice
Cool-Down (200-300)
Easy swim.
